Tag: Eating

Parents must focus on a healthy balanced lifestyle for their children instead of focussing on weight or dieting in order to prevent obesity and eating disorder among teenagers, say new guidelines from the American Academy of Pediatrics.

The guidelines were developed in response to growing concern about teenagers’ use of unhealthy methods to lose weight. Quick, substantial weight loss methods can trigger medical consequences such as unstable heart rate.Also, teenagers who diet in ninth grade are three times more likely than their peers to be overweight in 12th grade, the researchers said.

“Scientific evidence increasingly shows that for teenagers, dieting is a bad news,” said lead author Neville Golden, Professor at the Stanford University in California. The calorie-counting diets can deprive growing teenagers of the energy they need and lead to symptoms of anorexia nervosa, which may even become life-threatening. Parents and doctors should not encourage dieting, and should avoid “weight talk” such as commenting on their own weight or their child’s weight.

Instead parents should help their children develop a healthy body image by encouraging them to eat a balanced diet and to exercise for fitness, not weight loss, the researchers stated. Further, they should also never tease teenagers about their weight. Negative comments about weight can also be detrimental to a teenager’s health.

“Mothers who talk about their own bodies and weights can inadvertently encourage their kids to have body dissatisfaction, which we see in half of teenage girls and a quarter of boys,” Golden noted. Such dissatisfaction is associated with lower levels of physical activity and with use of vomiting, laxatives and diuretics to control weight.

Families should eat regular meals together, the researchers suggested, adding that eating family meals is likely to prevent against weight problems, said the paper published online in the journal Pediatrics.

An apple a day, keeps the doctor away.’ We’ve all heard this before and we’ve also heard of super foods. But what are super fruits and why must we acknowledge their presence? Some fruits possess a huge amount of vitamins, minerals and fiber that we are unable to absorb from our daily meals alone. These fruits aid in the digestion process, boost our mental health and are good for our heart. It is crucial to remember that different colors of fruits showcase an array of health benefits.

According to Bangalore-based Nutritionist, Dr. Anju Sood, these fruits have attained the ‘super’ title because other than providing the three prime nutrients desired by the body which are carbohydrates, proteins and fats, they also provide enzymes and antioxidants in smaller quantities that are needed for the day to day body functions. Here are 29 super fruits that everyone must have.

1. Apples: Apples have to be on the top of the list. They are packed with fiber that keeps you full and helps in maintaining your weight.

2. Bananas: They are packed with resistant starch and improve your metabolism. They also provides an instant source of energy.

3. Cherries: They contain antioxidants that have the capability to reduce your cholesterol levels. They are also naturally rich in melatonin which helps promote good sleep.

4. Tangerines: Packed with vitamin C, they have a protective effect against the damage caused by the harmful UV rays of the sun on the skin.

5. Oranges: They have high fiber content, which improves digestion significantly. They are also loaded with Vitamin C which boosts your immunity and acts as an antioxidant.

Photo Credit: Istock

6. Cranberries: These berriesare repositories of nutrients that help in providing relief Urinary Tract Infections.

7. Dragon Fruit: The seeds of the dragon fruit are loaded with fatty acids that are good for the body.

8. Grapes: Grapes are also known as powerful antioxidants. They contain resveratrol that maintains heart health.

9. Kiwi: It is extremely rich in pre-biotic carbs that can heal any kind of digestive issues.

10. Plums: Sweet and juicy plums are excellent to relieve anxiety.

11. Pomegranate: Pomegranate is great for your skin. Drinking anar juice regularly is known to provide a natural glow to your skin.

12. Blue berries: They are great sources of polyphenols that prevent the risk of cancerand osteoporosis.

13. Strawberries: They are packed with Vitamin C and help prevent against cardiovascular diseases. Did you know that strawberries may also help in whitening your teeth naturally?

14. Avocados: They contain the good fats called monounsaturated fats that help lowering the level of bad cholesterol in the body and also support your weight loss goals.

15. Tomatoes: Yes, tomato is actually a fruit. It is packed with lycopene which imparts the red hue. Lycopene is important for bone health.

Photo Credit: Istock

16. Papaya: It is loaded with vitamin A and vitamin E and is a great breakfast option.17. Raspberries: They are loaded with vitamin C and manganese.

18. Watermelon: Watermelons are extremely hydrating and are also rich in Vitamin A, Vitamin C and lots of lycopene.

19. Pineapples: Pineapples are packed with bromelain, an enzymes that ease digestion and also helps in burning unwanted fat.

20. Goji berries: They are known to protect the functioning of the liver.

21. Amla: Prized for its qualities in Ayurveda, it is an excellent anti-inflammatory fruit. It is known to cure sore throat and cold.

22. Jamun: It helps in managing your blood sugar levels.

23. Bael: You must have heard of the famous bael ka sharbat. It is significant in relieving constipation.

24. Pear: It is high in fiber and makes for a good post-workout snack.

According to a study published in the journal Body Image, women who found themselves to be less attractive than their husbands or romantic partners,were more motivated to diet and be thin often to a point of developing eating disorders.Eating disorders comprise of a range of psychological disorders characterized by abnormal or disturbed eating habits.Eating disorders are as serious as any physical ailment, which must be treated with immediate attention, else it may manifest into long term health consequences associated with poor mental health. Off late with increased campaigns to promote Mental Health awareness, eating disorders have also started gaining the attention which was long due.

On the other hand a similar motivation to diet to point of starvation was not observed among women who happened to be more attractive than their husbands . As for men, their motivation to diet was low regardless of their wives attractiveness or their own.

Tania Reynolds, doctoral student at the Florida State University, said, “The results reveal that having a physically attractive husband may have negative consequences for wives, especially if those wives are not particularly attractive,”

For the study, the team examined 113 newlywed couples — married less than four months, average age late 20s, living in Dallas area — who agreed to be rated on their attractiveness, according to some set indicators curated by the team.

The study offered productive insights about relationships in which a woman is constantly feeling inferior and fears falling short of her partner’s expectations. “It might be helpful to identify women at risk of developing more extreme weight-loss behaviours, which have been linked to other forms of psychological distress such as depression, anxiety, substance abuse and dissatisfaction with life,” Reynolds added.

Photo Credit: iStock

Reynolds believe, that the study can prove fruitful, as If we are able to understand how women’s relationships affect their decision to diet and the social predictors for developing unhealthy eating behaviours, then better help and assistance could be given to them.

Some of the most common eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder which are often linked to depression and poor mental health, can result in extreme emotional uheaval, uncontrollable attitude, and aggressive behavior.

Anorexia: People suffering with Anorexia live under a fear of gaining weight, even if they actually happen to be underweight. They tend to diet relentlessly to a point of starvation. Their distorted body image makes them believe that they are overweight or are constantly putting on weight. Common symptoms include: Dramatic weight loss. Anorexics are usually underweight, Obsessed with dieting and counting calories, Skipping meals regularly.

Photo Credit: I stock

Bulimia Nervosa: Bulimia is characterized by repeated episodes of binge eating followed by behavior that compensates for overeating such as forced vomiting, excessive exercise, or extreme use of laxatives or diuretics. They are ashamed of their weight. The binge-eating and purging routine is typically followed in secret, creating feelings of shame, guilt, and lack of control.

Binge-Eating Disorder: Binge Eating victims tend to indulge in emotional eating as it relieves them from stress and disturbing self-image issues. You may feel you can’t stop eating, and you needn’t be even be hungry to eat. You feel guilty about eating, and go back to eating again to feel better, and use food as a reward for yourself. This way, you may be trapped in vicious cycle.

Eating disorders are not uncommon in the modern world today. They could stem from a lot of issues without us even realising it. According to a new study done by Florida State University, eating disorder in women could result from dissatisfaction with life or inferiority complex, where they think that their husbands are more attractive than them.

The research showed that wives who crash-diet to slim down are often driven to do so because they felt that their husbands are better looking than them. The finding indicated that women’s risk of developing more extreme weight loss behaviours is linked to other forms of psychological distress – depression, anxiety, substance abuse and dissatisfaction with life.They also found that men were rarely motivated to do the same, regardless of how attractive they considered their wives to be.

Lead author Tania Reynolds said that if they understand how women’s relationships affect their decision to diet and the social predictors for developing unhealthy eating behaviours, then they will be better able to help them.”One way to help these women is for partners to be very reaffirming, reminding them that they are beautiful and loved at any weight or body type,” Reynolds added.

The researchers explained that understanding the predictors that increase a woman’s risk of developing eating disorders and other health problems could lead to earlier assistance.

The team examined 113 newlywed couples – married less than four months with average age of late 20s and living in the Dallas area – who agreed to be rated on their attractiveness. Each participant completed a lengthy questionnaire focusing in part on their desire to diet or have a thin body.

A woman’s desire to diet and seek a slim body may depend on the attractiveness of a romantic partner, a study has found, highlighting the fairer sex’s risk of developing eating disorders.

The study showed that women who were evaluated as less attractive were more motivated to diet and be thin if their husbands or partners were more attractive than them. Conversely, this extra motivation to diet did not exist among the women who were more attractive than their husbands.

As for men, their motivation to diet was low regardless of their wives attractiveness or their own, the researchers said.

“The results reveal that having a physically attractive husband may have negative consequences for wives, especially if those wives are not particularly attractive,” said Tania Reynolds, doctoral student at the Florida State University. The study, published in the journal Body Image, offers productive insights about relationships in which a woman fears she will fall short of her partner’s expectations. Understanding the predictors that increase a woman’s risk of developing eating disorders and other health problems could lead to earlier assistance.

“It might be helpful to identify women at risk of developing more extreme weight-loss behaviours, which have been linked to other forms of psychological distress such as depression, anxiety, substance abuse and dissatisfaction with life,” Reynolds said.

“If we understand how women’s relationships affect their decision to diet and the social predictors for developing unhealthy eating behaviours, then we will be better able to help them,” she added.

For the study, the team examined 113 newlywed couples — married less than four months, average age late 20s, living in Dallas area — who agreed to be rated on their attractiveness.

Individuals who regularly consume walnuts, salmon and canola oil — rich in polyunsaturated fats (PUFAs) — are likely to experience hormonal changes that can control appetite and make them feel less hungry, a study has shown.

The study found that consuming a diet high in PUFAs caused a significant decrease in fasting ghrelin — a hormone that increases hunger.

“Appetite hormones play an important role in regulating how much we eat,” said lead researcher Jamie A. Cooper, from the University of Georgia.

“These findings tell us that eating foods rich in PUFAs, like those found in walnuts, may favourably change appetite hormones so that we can feel fuller for longer,” Cooper added.

For the study, detailed in the journal Nutrition, the team enrolled 26 healthy men and women (ages 18-35) who were placed on a seven-day diet high in PUFAs or a control diet consisting of a typical American eating pattern.

The PUFA-rich diet included whole foods such as walnuts, Alaska salmon, tuna, flaxseed oil, grape-seed oil, canola oil, and fish oil supplements. All meals were provided by the researchers.

The control diet was comprised of 7 per cent polyunsaturated fat, 15 per cent monounsaturated fat and 13 per cent saturated fat, compared to the PUFA-rich diet which was 21 per cent polyunsaturated fat, 9 per cent monounsaturated fat, and 5 per cent saturated fat.

The participants experienced increases in PYY while fasting and after consuming a meal. These types of hormone changes imply better appetite control, the researchers said.

If you love eating tomatoes, then here’s another reason to keep up the good habit. A recent study has found that eating tomatoes daily brings down the risk of skin cancer, especially in men, by half.

Through a study conducted on mice, researchers explained how nutritional interventions can alter the risk for skin cancers. Male mice were fed a diet consisting of 10% tomato powder daily for 35 weeks, then exposed to ultraviolet light. They experienced, on average, a 50% decrease in skin cancer tumours compared to mice that ate no dehydrated tomato.

“The theory behind the relationship between tomatoes and cancer is that dietary carotenoids, the pigmenting compounds that give tomatoes their colour, may protect skin against ultraviolet (UV) light damage,” said study co-author Jessica Cooperstone from the Ohio State University, US.

Researchers said certain foods, when consumed over a lifetime, can alter development of certain diseases. (Shutterstock)

Cooperstone said previous human clinical trials suggest that eating tomato paste over time can dampen sunburns, perhaps thanks to carotenoids from the plants that are deposited in the skin of humans after eating, and may be able to protect against UV light damage.

Lycopene, the primary carotenoid in tomatoes, has been shown to be the most effective antioxidant of these pigments. However, when comparing lycopene administered from a whole food (tomato) or a synthesised supplement, tomatoes appear more effective in preventing redness after UV exposure, suggesting other compounds in tomatoes may also be at play, the researchers stated.

The team found that only male mice fed dehydrated red tomatoes had reductions in tumour growth. Those fed diets with tangerine tomatoes, which have been shown to be higher in bioavailable lycopene in previous research, had fewer tumours than the control group.

Cooperstone is currently researching tomato compounds other than lycopene that may impart health benefits.

“Alternative methods for systemic protection, possibly through nutritional interventions to modulate risk for skin-related diseases, could provide a significant benefit,” Cooperstone said. “Foods are not drugs, but they can possibly, over a lifetime of consumption, alter the development of certain diseases,” she said.

The idea of meal prepping or eating clean at home and work sounds great—better food choices make us think clearer and feel better all-around—but for some of us, walking into the produce section (or kitchen to actually begin the process) is a daunting task to say the least. We reached out to Peder Bondhus, brand chef for Flower Child, an organic restaurant chain, to give some of his top tips on how to make eating better easier, more efficient and more delicious than ever.

Choose Your Vegetables Wisely

Nobody wants to buy fruits and vegetables that are going to turn the next day. Instead, opt for the variety that tend to stick around the longest and deliver the same nutritional benefits. “The vegetables that remain freshest the longest are root vegetables,” Bondhus says, which he explains include carrots, radishes, yams or sweet potatoes (basically, anything you can think of that has a root sticking off the end of it). “They seemingly last forever.” These options are great if you are trying to begin meal prepping, as they don’t go bad easily and are easily stored in containers in the fridge until you’re ready to eat them.

Image/Flower Child

Take Time to Prep

If you’ve made the choice to eat healthy, or already do, you should be sure to make the most of your good-for-your-body purchases by prepping them properly (this will also keep them around for longer). “The way I prefer to prep my produce at home is by washing and drying it, first,” Bondhus says. “Not only is this step important because you’re cleaning the produce of any bacteria, but prepping it also extends the shelf life.” Bondhus explains that ensuring everything is fully dried before storing it away is critical.

Bonus tip: “I also like to trim produce down to make it more space-efficient in the refrigerator.”

Image/Flower Child

Don’t Overdo It

Now that the proper food is selected and prepared, avoid ruining it—both the taste and a lot of the health benefits—by cooking it wrong. “I find the best way to cook or prepare vegetables is simply. They just need a little extra virgin olive oil, salt, pepper and maybe some fresh herbs,” Bondhus explains, adding that he then recommends roasting the vegetables on a sheet tray in the oven or just grilling them lightly. Even better, both of these preparations work well if you’re trying to cook in advance and store it away for later.

Image/Flower Child

Combine What Works

When I asked Bondhus what vegetable-protein combinations he counts as his favorites—that could be easily recreated at home—I was pleasantly surprised at the foolproof and delicious duos he told me are popular at Flower Child (and couldn’t wait to attempt them myself!). “Roasted sweet potatoes, grilled asparagus and gently-sautéed broccoli all go great with grilled chicken or tofu.”

Image/Flower Child

Know Can Be Done in Advance, and What Can’t

Chopping, seasoning and combining some of your ingredients in advance can be a total time-saver, just like some health foods can be made in batches and stored in the fridge, but it’s important to remember that not all of your ingredients will always be able to be prepared beforehand. “When it comes to batching out ingredients, most of your heartier vegetables can be prepped in advance,” says Bondhus. “But, most greens and lettuces should be prepped the day you need them.”

Image/Flower Child

Don’t Mindlessly Munch

Making smart food choices can all end with one bad snack decision at work. To keep blind snacking at bay, keep nutritious options at your desk or in your car. “The best healthy snack for me is any kind of nut,” Bondhus says, naming almonds and pistachios as his go-tos. “When I have a sweet tooth I reach for dates. They fill you up, taste great and are low-glycemic.”

Image/Flower Child

Study the Menu

Dining at a restaurant can turn a strict diet into a cheat day really quickly. To avoid it, Bondhus says to be cautious of portion sizes, avoid fried food, heavy sauces and dressings. “These can be high in oil and often are high in sugar.” Also, order a glass of water before your food (and cocktail!) comes out to control hunger and keep you feeling full.

Older adults who consume orange and grapefruit every day can lower the risk of dementia by 23%, finds a study.

Researchers from Tohuku University in Japan have found that daily intake of any citrus fruits such as oranges, grapefruits, lemons or limes can cut the chances of developing the incurable brain condition by almost a quarter.

The findings suggested that the citric acid contains a chemical nobiletin, which in animal tests has shown to slow or reverse impairment of memory. The team analysed more than 13,000 older adults for up to seven years to see how many developed dementia.

Rates of dementia among those eating citrus fruits at least once a day were significantly lower than in volunteers having them less than twice a week.

“Some biological studies have indicated citrus may have preventive effects against cognitive impairment,” the researchers stated.“But no study has examined the relation between citrus consumption and rates of dementia. Our findings suggest frequent consumption is linked with a lower risk of dementia,” they concluded.

1. Understand the nutrition basics

“Rather than stick to a diet that just tells you exactly what to eat and when, you should understand why you’re eating what you’re eating,” says nutritionist Shona Wilkinson. “That means learning at least a few basics about which foods are high in protein or healthy fats, and which are bad for you.” Spend a few days tracking your current food intake with the MyFitnessPal app, and you’ll be able to see where you’re going wrong – and where it’s easiest to make big changes.

2. Tailor your diet to your life, not vice versa

“Any diet you decide to follow needs to fit your lifestyle,” says nutritionist Vicki Edgson. “Trying to make too many changes at once makes it less likely that you’ll stick to any of them.” If you’re planning to train first thing in the morning, for instance, a 16/8 fasting plan (fasting for 16 hours and eating only in an eight-hour window) where you don’t eat until lunch might not be best for you – but if you normally eat on the go anyway, it could be just what you need. Do your research, and choose your eating plan accordingly.

3. Upgrade your cooking ability

No need to leap straight in with a sous vide machine or even a spiraliser: a few basics that let you whip up easy meals in minutes are key. “Focus on the staples that will feed you and your loved ones every day,” says J Kenji López-Alt, culinary director of the Serious Eats site. “That could be learning how to properly boil or scramble eggs, or how to make a vinaigrette, so salads become a meal.” For entry-level vinaigrette, mix together a tablespoon each of white wine vinegar and olive oil, with a dash of dijon mustard. Apply straight away.

4. Rethink your eating space

Don’t rely on willpower. In a 2015 study, Americans who had cereal boxes sitting out on their kitchen counters weighed an average of 9kg more than those who didn’t, while those who kept a fruit bowl on the sideboard averaged 9kg less. There’s also evidence – from Cornell University’s Food and Brand Lab – that cluttered kitchens tend to cause overeating. Take an hour to restructure your eating environment, and avoid mindless snacking.

5. Invest in some good-quality kit

You don’t need much to improve your kitchen. If you’ve never done more than heat up a takeaway, start with the basics. “I would spend £50 on a Tojiro-Pro knife, £15 on a large cutting board, and £20 on a decent stainless steel pot big enough to cook soups, boil beans and blanch vegetables,” says López-Alt. “Don’t worry about making restaurant-grade meals.” You can add more as you improve your repertoire.

6. Make a solid back-up plan

There will always be a time when things go wrong: your carefully packed lunch falls apart in your bag, your usual salad spot’s shut, your boss insists on a brainstorming session at the local wings ’n’ brews shed – and how you react at these moments is key to success. Make your plans ahead of time: “If I go to the pub, I will order soda and lime”, or “If I’m caught without a snack, I’ll grab a packet of almonds”. Don’t make decisions when you’re hungry.